Name: Playbook - Lacey Lyons - W3/D2 - Shoulders & Biceps
Uploaded: 2024-01-08T00:55:09.950Z
Duration: 45 min
Description: W3/D2 - Shoulders & Biceps

Ashley McCartney

Pushed myself with heavier weights! 💪🏼 great workout!

Katie

Third week of a shoulder and some arms workout! I want you to check in and see if you’re pushing yourself with those weights. Try to pick up heavier weights this week! You got this!

Complete exercises back to back and then rest!

- Start with standing with feet shoulder width apart 
- With a neutral grip (palms facing in), drive dumbbells up overhead 
- Keep core right as you press up

Dumbbell overhead press

- Hold the dumbbells with palms facing your body
- Keeping elbows close to your body
- Curl the dumbbells toward your opposite shoulder
- Pause at the top then lower under control
- Complete reps for each arm

Crossbody Hammer Curl

Superset 1

Complete these movements back to back before taking the rest period. Then complete 3 rounds!

- Press up rotating your wrist as you press up
- Reach full extension and come down with a controlled motion 
- Hold opposite arm static while completing full reps
- Switch right into reps for the opposite arm 
- Keep core engaged

Single arm dumbbell shoulder press

- Holding a dumbbell in each hand, start with them close together by your hips 
- Squeeze your core as you bring dumbbells in a “Y” motion 
- You will feel like all through your upper body

Dumbbell Y raise

Superset 2

Complete movements back to back and then rest!

- Keeping shoulders, hips and knees inline
- Curl the bar up or dumbbells bringing your elbows back
- Think about keeping a 90 degree angle as you drag the dumbbells up 
- Lower them the same way

Drag curl

- Bend over to 90 degrees focus on rear delts (back of shoulders/upper back)
- Raise the dumbbells engaging the back of your shoulders
- Slowly lower back to starting position

Bent over dumbbell flies

Superset 3

W3/D2 - Shoulders & Biceps

Second time doing this and it’s just as much of a burner as the first!

Dang! I’m going to have Carrie Underwood legs before you know it 🥳

Sarah

This was a burner!!! Good workouts lady!!!

W1/D1 - Lower Body

So proud of myself for finishing that one, my arms were jello by the high plank things 😂

Maci

W1/D2 - Shoulders & Biceps

Another burner girl! Loving the workouts!

W1/D3 - Back, Chest & Triceps

My heart rate was elevated on that last superset 🙌🏻 and sweat dripping down my back and front

I feel I’m in shape until I do one of your workouts and then I get taken aback 🤣. This was a burner girl! Keep ‘em coming!

I’m not going to be able to walk tomorrow 😅

Lacey

W1/D4 - Lower Body

Maddy

W1/D5 - Full Body HIIT

W2/D1 -Lower Body

Haylie Fowler

After four months into my movement journey, I finally fell out of my routine. I knew it would happen eventually, I have been active but haven’t intentionally worked out in 11 days. Today, that changed, I’m back at it and I will not let 11 days define my journey. My arms are on 🔥

W2/D2 - Shoulders & Biceps

Back day is now one of my favorite workouts!

W2/D3 - Back, Chest & Triceps

Burner girl. I couldn’t use weights on the last sets of 15 I was burnt 🫡

W2/D4 - Lower Body

Great quick one but still got a good sweat!

W2/D5 - AMRAP full body

That was a hamstring and booty burner 💪

Felt so strong during this workout! Leg day has become my favorite workout days thanks to Lacey.

W3/D1 - Lower Body

Increased my weights and this one was a burner 🥵

W3/D3 - Back, Chest & Triceps

I thought this was going to be easy.. I was so wrong! The short breaks made this workout a sweaty one!

W3/D4 - Lower Body

Silly me to think this one wouldn’t be too bad! 😂 great workout!

W3/D5 - HIIT

Awesome leg day! Heavy weights really make this one a killer.

Girl that last set was a burner I almost died

W4/D1 - Lower Body

W4/D2 - Shoulders & Biceps

W4/D3 - Back, Chest & Triceps

My legs are torched.. I forgot how tough this workout is.

Hardest leg workout I’ve done for quite some time. Dripping sweat.

W4/D4 - Lower Body

Wow! That was way harder than I thought. I’m dripping in sweat. Great workout!

W4/D5 - Full Body HIIT

W5/D1 - Lower Body

W5/D2 - Upper Body

My triceps were burning in that last set! Whew!

W5/D3 - Back, Chest & Triceps

Girl that superset 2 was a burner… whew!

Thrusters almost killed me! Great workout!

W5/D4 - Lower Body

W5/D5 - Full Body

Donna

W6/D1 - Lower Body

W6/D2 - Shoulders & Biceps

The second superset was a burner yowsers!

W6/D3 - Back, Chest & Triceps

Girl that last set was a burner! Hello glutes!!!

Not gonna lie… might have said some words under my breath during this.

W6/D4 - Lower Body

Girl this was hard! I made it through 6 rounds into the 7th and time was up after the 4th exercise

W3/D2 - Shoulders & Biceps

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